The Every Minute Counts Exercise Program

My Bariatric Life Health Guide
  • A new study shows that quality is more important than quantity. Exercise
    has its benefits, but brisk exercise for shorter periods is shown to be
    even more beneficial.


    The recommended 150 minutes of moderate-intensity exercise we should be doing each week can be had in small segments, instead of larger blocks, of activity. Researchers at the University of Utah have found that each minute of vigorous activity is associated with lower body mass index and weight loss.


    Intense exercise in small pockets has the same effect on preventing
    weight gain
    as does 10 minutes or more of exercise in a single session.

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    Considering less than 5% of Americans are attaining recommended levels of
    exercise, this information is a good piece of news.

    The news is especially encouraging for women who are less active than
    men. Small bursts of brisk walking or simply using the stairs instead of
    the elevator are all beneficial. 


    The Advantage of Intensity
    Moderate to vigorous physical activity is characterized as a minimum of
    2020 counts per minute (cpm) tracked on a tool called an accelerometer
    that measures movement.


    Researchers conducted a study involving about 4,500 men and women
    between ages 16 and 64 to record their physical activity.
    Each person wore an accelerometer. Physical levels of activity were
    divided into four categories:

     

    • The first was extended periods of high intensity of over 10 minutes duration with more than 2020 cpm per minute on the accelerometer.

     

    • The second was short periods of high intensity under 10 minutes duration with more than 2020 cpm per minute on the accelerometer.

     

    • The third was long periods of low intensity over 10 minutes duration with cpm between 760-2020 per minute.

     

    • The fourth was short periods of  low intensity under 10 minutes duration with cpm between 760-2020 per minute.


    The final result of the testing showed that for each extra daily minute
    of daily intense exercise, the possibility of being obese was lowered by
    5% for women and 2% for men.   

     

    How to Pick Up the Pace
    The U.S. Centers for Disease Control and Prevention defines moderate
    intensity activity as giving enough effort to raise your heart rate and
    break a sweat.


    Moderate activity can be riding a bike on level ground, brisk walking,
    or pushing a lawn mower. Other options are dancing, gardening, and house
    work or other domestic chores. There is activity in games or sports with
    children, carrying or moving loads, and practicing traditional hunting
    and gathering.


    Vigorous to intense physical activity includes running, fast cycling,
    aerobics and fast swimming. Competitive sports such as football,
    volleyball, hockey and basketball also are good options.


    Simpler suggestions include washing or waxing your car, chop vegetables
    and wash dishes by hand. Try parking a little further from the store and
    briskly walk those extra steps to the entrance. Push the baby in a
    stroller.


    Remember, every minute counts and has its own dividends.     

      
    Living life well-fed,

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    References:
    Medical News Today
    NBC News
    World Health Organization 

Published On: April 08, 2014